Fish, shellfish, and other seafood.
Seafood offers a wide range of health benefits including improved heart health, brain function and vision, and reduced inflammation and risk of chronic diseases.
Seafood is highly nutritious. It’s high-quality protein, omega-3 fatty acids, vitamins A, D, and calcium, are essential for health.
Red mullet, sea bass.
Seafood should be properly handled, stored, and cleaned.
It should be cooked to the appropriate temperature.
It should be bought and consumed as fresh as possible, and from reputable sources.
Seafood should smell mild and oceanic. Avoid seafood with a strong, overly fishy or pungent, unpleasant odor.
Fresh fish should have clear, bright eyes. The skin should be shiny and moist, with a firm texture that rebounds to pressure. The gills should be bright red or pink, and the scales should be intact and firmly attached to the skin.
Avoid seafood that is not fresh, has not been properly kept chilled, and certain species known to contain high levels of mercury or other toxins. Eating bad seafood can cause food poisoning, parasitic infections, scombroid (histamine) poisoning, and poisoning from toxins.
Fish, freshly caught, retain their full nutritional value.
Fishing is an immersive outdoor experience that promotes both physical and mental well-being.
The act of casting a line and waiting patiently encourages mindfulness and relaxation, reducing stress levels, builds skills in patience, strategy, and problem-solving. The thrill of catching a fish brings a deep sense of satisfaction, making fishing a rewarding pursuit for both body and mind.
A few of my favourite fish...
Salmon.
Salmon, smoked, sliced, with capers.
White fish in a tomato and vegetable sauce.
Merluza (hake) a la riojana (Spain). White fish (hake or cod) filets are simmered together with shrimp here in a rich red pepper sauce with onions, garlic, tomatoes, and herbs (see Sauces). Place the fish fillets and shrimp into the sauce, cover, and simmer for 8-10 minutes or until the fish is opaque and flakes easily.
Perch.
Filets de perches meunières (Rolle, Switzerland).
Perch is a mild, white-fleshed freshwater fish known for its delicate flavor and firm texture. It is popular in fishing and cooking due to its versatility.
Perch retains it’s mild, slightly sweet taste (its not too “fishy”) and firm but flaky texture when cooked.
It can be:
Pan-fried – lightly breaded and fried in butter for a crispy finish.
Grilled – brushed with olive oil and herbs for a smoky flavor.
Baked – with lemon, garlic, and herbs for a healthy option.
Poached – cooked gently in broth or wine for a tender, delicate taste.
To prepare Filets de perches meunières:
Sautée perch filets, dusted with flour seasoned with salt and pepper, until light brown in a hot pan with olive oil. Remove the fish and heat butter (clarified, unsalted) until light brown. Add lemon juice and capers, and return filets to the pan for a brief cooking while bathed in the sauce.
Fish n’ chips: deep fried cod (flaky, mildly sweet) with potato chips, tartar (mayonnaise, capers, pickles, and lemon juice) and mushy peas (mashed peas, butter, and mint) sauces.
Fish stew.
Moqueca baiana de peixe (fish stew, Bahia, Brasil), a rich, coconut-based fish stew made with coconut milk and dendê (unrefined palm tree oil). Moqueca is loosely translated from Tupí-guaraní language as slow cooking.
To prepare moqueca, chopped onion and garlic are sauteed in the clay pot at a medium to medium-high heat with a small amount of dendê oil (until soft, translucent, and slightly golden). Red peppers, basil, and cilantro are then added and cooked until firm. Cocunut milk is poured over the mixture and kept simmering until blended. Spices (salt, pepper and cumin) are added to taste. Fish is incorporated and cooked in a simmer until ready (flaky).
